One of the best movements to increase shoulder strength, stability and improve functional movement? Meet the Z-Press.

Z press is a common exercise used in high-intensity functional training, that focuses on your shoulders, traps, and core to build more strength for overhead movements and mobility.

If you’re looking to add some variation to your shoulder day split or functional training the Z press is where it’s at. We’re going to cover the Z press benefits, the muscles worked, and how to do them properly.

What Is the Z Press?

The Z Press was invented by Lithuanian strongman Zydrunas Savickas (Big Z), hence the name. It’s an overhead pressing variation that differs significantly from traditional shoulder presses due to its unique setup.

Performed from a seated position on the floor, the Z Press removes all lower body assistance and emphasizes strict upper body strength and core stability. It is conventionally done with a kettlebell or barbell and often executed as a single-arm asymmetrical movement, further increasing core and spinal demand.

Unlike the standing overhead press, the Z Press doesn’t allow for leg drive or arching through the lumbar spine, which forces more shoulder, trap, and trunk activation.

“The Z Press’s seated setup increases demands on shoulder mobility, trunk control, and thoracic extension.” – NSCA Performance Training Journal

Z Press Benefits

The Z Press provides several unique strength and stability advantages compared to other overhead press variations.

1. Builds Upper Body and Core Strength

The standing overhead press uses the legs and lower back to stabilize and initiate movement. In contrast, the Z Press:

• Removes leg drive and back support

• Increases reliance on core, shoulders, and hip flexor mobility

• Encourages strict trunk and shoulder strength

As a result, it builds superior upper body strength and stability, especially when used as an accessory movement for Olympic lifts or functional strength training.

2. Corrects Muscular Imbalances

Because it's often performed as a unilateral (single-arm) movement, the Z Press highlights and corrects strength discrepancies between sides.

Muscle imbalances can develop due to:

• Injury compensation

• Repetitive movements (e.g., always carrying a bag on one side)

• Poor posture

• Limited exercise variability (like using only machines)

The Z Press challenges your weaker side and forces neuromuscular coordination without the ability to compensate or shift weight.

“Unilateral pressing drills like the Z Press allow for improved scapular control and expose side-to-side discrepancies.” – Boyle, Functional Training for Sports

3. Improves Core Stability and Control

Because you’re seated and upright, your core must stabilize the entire torso and resist rotation or leaning as the load goes overhead. Unlike standing presses, where the legs or lower back may compensate, the Z Press demands:

• Full abdominal engagement

• Strong oblique activation

• Solid spinal alignment

This strict press translates into improved posture, better control in Olympic lifts, and more efficient transfer of power in both strength and athletic performance.

“Core stability during pressing enhances shoulder function and limits compensatory spinal extension.” – McGill, Ultimate Back Fitness and Performance

Muscles Worked by the Z Press

The Z Press is a compound movement that targets multiple upper body and core muscles:

Because the movement forces you to brace and stabilize without momentum, core musculature and spinal stabilizers are more active than in traditional overhead pressing.

How To Do a Z Press

Setup:

• Sit on the floor with legs extended forward or slightly apart

• Keep your torso tall and neutral, avoiding lumbar collapse

• Hold a kettlebell or barbell in the front rack position with your elbow pointed forward

Execution:

1. Brace your core and press the weight strictly overhead

2. Keep your wrist stacked and shoulder actively shrugged

3. Pause at the top, then slowly lower to the front rack

4. Repeat for desired reps

Pro Tip: You can add Z Presses to your warm-up on push press days or use them as accessory work in strength blocks to improve strict pressing.

Z Press Variations

1. Barbell Z Press

• Both arms pressing simultaneously

• Great for bilateral strength and Olympic lifters

2. Single-Arm Kettlebell Z Press

• Increases anti-rotational core demand

• Highlights side-to-side imbalances

3. Z Press with Dumbbells

• Allows more freedom in wrist/shoulder positioning

• Good for hypertrophy and accessory work

4. Landmine Z Press

• Easier on shoulder joints due to the angled path

• Ideal for beginners or those with shoulder limitations

5. Z Press with Bands

• Adds accommodating resistance at the top

• Trains lockout and overhead stability

How to Incorporate the Z Press Into Your Training Program

For Strength Athletes:

• Add as an accessory movement 2–3x/week

• Use 3–5 sets of 3–8 reps

• Pair with barbell overhead presses or jerks to reinforce mechanics

For Functional Fitness / CrossFit:

• Use it during skill or strength development segments

• Pair with core work (e.g., Z Press + hollow body holds)

• Include in EMOMs or strict pressing intervals for shoulder endurance

For Bodybuilders:

• Add single-arm or dumbbell Z Press on shoulder or push days

• Aim for 3–4 sets of 10–12 reps

• Focus on tempo and full ROM to maximize deltoid recruitment

For General Fitness:

• Integrate into warm-ups, stability circuits, or core-heavy upper body days

• Keep reps moderate (8–10) with focus on posture and breathing

Z Press: Takeaway

If your goal is functional performance, mobility, and overhead strength, the Z Press deserves a spot in your training. Unlike other overhead presses, it:

• Builds core and upper back strength

• Improves posture and shoulder function

• Enhances hip and thoracic mobility

• Strengthens pressing mechanics for jerks, push presses, and Olympic lifts

Whether you're a strength athlete, CrossFitter, or just looking to increase strict pressing power, the Z Press will challenge your weaknesses, correct imbalances, and reinforce a rock-solid foundation.

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